BODYWEIGHT

EXERCISE
CARDIO
INTERVALS
by Coach Eddie Lomax

Give Monotonous, Steady-State Cardio

A Kick In The Pants!

Copyright 2007
Optimum Fitness Network LLC
All Rights Reserved
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Disclaimer
For Your Safety
The absolute best way to pursue fitness, health and physique
improvement is to stay healthy, safe and injury free... so always
use common sense to guide your training.
I know most of you already use common sense when performing
your physical training workout program... yet I still find it
necessary to make this disclaimer.
The material contained in this book is for informational purposes
only.
The author and anyone else affiliated with the creation or
distribution of this book may not be held liable for damages or
injuries of any kind allegedly caused by or resulting from the use
of this material.
Before beginning this, or any type of exercise program, it is
recommended that you consult with your physician for
authorization and clearance.
The information contained herein is not intended to, and never
should, substitute for the necessity of seeking the advice of a
qualified medical professional.
Under no conditions should you begin this program unless you can
honestly answer "no" to all of the following questions:
Has your doctor ever said that you have a heart condition,
and you should only do physical activity performed under a doctor's
supervision?
Do you ever feel pain in your chest when you do physical
activity?
In the past three months, have you had chest pains when you
were doing physical work?
Do you lose your balance due to dizziness, or do you ever
lose consciousness?
Do you currently have a problem with bone, joint, tendon,
ligament or muscle tears that could be made worse by a change in
your physical activity?
Is your doctor prescribing you medication of any kind for a
blood pressure, circulatory or heart condition?
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Do you know of any other reason why you should not engage
in a physical exercise program or activity?
Answered "no" to all the questions... Great!
It is my sincere desire to provide information enhancing your
physical training and allowing you to reach your potential.

Table Of Contents...
Overview...
The Exercises...
Calisthenics
Upper Body
Lower Body
Core
Workout Without Weights... Bodyweight Calisthenics Workout
Progression System

Why Use Bodyweight

Calisthenics?
Bodyweight calisthenics exercise uses only the weight of your
own body as resistance to develop the ability to squat, reach, twist,
lunge, jump, land, push and get up and down... all the physical
abilities you need to meet the challenges of sport, work and life with
excellence.
Training with nothing more than your own body can produce gains in
muscular strength, power and endurance as well as improved
cardiorespiratory endurance and promote fat loss.
Using just your body, you can build lean muscle and lose fat
without an unneeded high risk of injury.
Bodyweight calisthenics are an incredibly effective and versatile
form of exercise... You can do them anywhere and anytime, they
do not require expensive equipment or costly gym memberships, you
can do them in short bursts and you can effectively train the
entire body by using only a few movements.
Bodyweight calisthenics exercises are fundamental in any fitness
program designed to improve fitness, health and physique.

Bodyweight Calisthenics For

Cardiorespiratory Conditioning...
Give Steady State "Cardio"
A Kick In the Pants!
Most people are lead to believe steady state aerobic
exercise
is
the
only
way
to
improve
cardiorespiratory conditioning and burn fat... boy
were they wrong!
Cardiorespiratory Endurance is the level of ability your body has
to gather, process, deliver and sustain oxygen to produce energy
needed for the successful completion of activity.
Your respiratory system gathers and starts to process oxygen, your
cardiovascular system continues to process and distributes oxygen
and cardiorespiratory endurance is your respiratory and
cardiovascular systems ability to work together to sustain oxygen for
activity.
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Cardiorespiratory endurance is characterized by healthy, effective and

efficient heart and lung function needed to gather oxygen for the
production and distribution of energy to the body during activity.
Cardiorespiratory Conditioning is any activity used to improve
cardiorespiratory endurance and "condition" the heart and lungs.
Having improved heart and lung function allows you to...
Do more, longer... greatly improving performance abilities
in a wide variety of sport, work and life activities.
Perform other physical abilities better... without being
winded and exhausted you will be able to produce and distribute
the energy needed to perform better for a longer period of time.
Reduce the risk of injury... Fatigue leads to poor form and
potentially dangerous movements that greatly increase the risk of
injury.
Be healthier... Healthy heart and lung function can greatly
reduce the risk of disease and sickness.
Live better... cardiorespiratory endurance carries over to
every aspect of life greatly improving your quality of life.
Cardiorespiratory conditioning allows you to simultaneously keep the
doctor away and improve your ability to live life to the fullest.

Just Imagine...
Many people are brainwashed into believing the only way to positively
effect cardiorespiratory conditioning is to do steady-state aerobic
exercise for 20-30 minutes in your "target heart rate zone".
But what if you used bodyweight calisthenics for cardiorespiratory
conditioning by performing a 10-30 minute workout made up of
bodyweight exercises without rest?
The bodyweight exercises (anaerobic in nature) will increase your
muscular endurance while bringing the heart and respiratory rates
up.
The calisthenics exercises (aerobic in nature) will lower the
intensity some-what forcing the body to lower the heart and
breathing rates while still under stress... greatly improving
cardiorespiratory endurance.
Therefore, using bodyweight calisthenics for cardiorespiratory
conditioning in this fashion will simultaneously improve strength
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endurance, heart and lung power and your body's ability to function
as one complete unit... with the added bonus of burning calories
and fat even after the workout is completed!
And you won't even have to do a separate "cardio" session if you
dont want to!
This type of muscle blasting, heart pounding, breath taking, fat
burning workout is intense, and you should work up to it
progressively.
If you are currently bored with your "cardio" training, or don't feel
you are getting the most out of your cardiorespiratory conditioning,
try using bodyweight calisthenics for cardiorespiratory conditioning...
and see what you've been missing!

How To Do It...
After your regular training session, when you would normally perform
some type of aerobic, steady-state training like running, biking, etc.,
perform Bodyweight Exercise Cardio Intervals instead.
Choose 1 exercise from each of the 4 sections below, (or use other
bodyweight exercises you are familiar with, or ones found in my
bodyweight calisthenics book, Workout Without Weights), and
perform the exercises for 5-10 repetitions each in a continuous circuit
without rest for a specified period of time.
For example...
Squat Thrust
Classic Push Ups
Free Squat
Combination Crunch

5 reps
5 reps
10 reps
10 reps

Do 5 push ups, then immediately do 10 free squats, then immediately

do 10 combination crunches.
Keep the reps relatively low per set, and perform the reps as quickly
as possible while maintaining proper form... the reps will really add
up over the time period!
When you get done the circuit, immediately start over again... and
keep going until the selected time period expires.

Beginners

10 minutes

Intermediate

15 minutes

Advanced

20 minutes

Soon your heart will be beating fast and your breathing will be
heavy... but keep going and maintain proper form on all exercises.
When youre finished... Cool down like outlined in Prepare & Repair.

Section 1
Calisthenics
Jumping Jacks
Begin standing with your feet
together and arms at your sides.
Simultaneously jump your feet
out laterally and bring your arms
in an arcing motion over your
head.
Then jump back to the starting
position in the same manner.
Continue
fashion.

in

an

alternating

Steam Engine
Stand with your hands lightly grasping your
head.
Twist the left elbow to the right knee and
then the right elbow to the left knee.
Continue this back and forth movement in
an alternating fashion.

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Squat Thrust
Stand with feet close together and arms at your sides.
Bend knees and squat down, placing hands shoulder-width apart on
the ground.
Extend both legs backwards while supporting weight on extended
arms.
Jump legs under body into a low squat and stand up to starting
position.

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Mountain Climbers
Begin in the up push up position with your fingers pointing slightly
outward.
Tuck one leg under your body and keep the other extended.
With your weight on the balls of your feet, alternate legs as quickly as
possible.
Head position is important... Your head should be up when the knee
is fully tucked and down during the transition period.

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Burpees
Bend knees and squat down, placing hands shoulder-width apart on
the ground.
Extend both legs backward while supporting weight on extended
arms.
Jump legs under body into low squat position.
Push off the floor and jump into the air while you raise your hands
overhead.

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Section 2
Upper Body
Push Up From Knees
Start by laying face down on the ground with your legs straight and
your hands by your shoulders.
Your body should form one straight line from your feet to you head
and your eyes should stay focused on the floor about 6 inches in front
of you.
Raise yourself from the floor by straightening your elbows while
keeping your knees on the ground... Keeping your elbows close to
your body.
Pause at the top and lower yourself down... stopping before your
chest hits the ground.

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Classic Push Up
Start by laying face down on the ground with your legs straight and
your hands by your shoulders.
Your body should form one straight line from your feet to you head
and your eyes should stay focused on the floor about 6 inches in front
of you.
Raise yourself from the floor by straightening your elbows... Keep
your elbows close to your body.
Pause at the top and lower yourself down... stopping before your
chest hits the ground.
This movement should be performed slow and controlled, 1-2
seconds up and 1-2 seconds down... unless performing push ups for
time.
Do not raise your butt in the air, sag in the middle or stretch your
head and neck to meet the floor.

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Dands or Hindu Push Up

Start in an up push up position with your feet spread wide.
Walk your hands back so your butt is in the air and you are looking
back through your legs.
Your body will resemble and inverted "V".
With your legs straight, lower your hips and bend your arms until
your reach the down push up position.
Continue to lower your hips while you straighten your arms, arch
your back and look up with your head.
Your hips should almost touch the floor.
Keep your arms straight and push your butt back to the starting
position.

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Dips
You need two stable surfaces a little wider than shoulder width to
perform this exercise... here I use sturdy chairs.
Grasp the chairs and push
yourself to the extended
position.
Lower yourself between
two chairs and push
yourself up until your
arms are fully extended.
This
is
an
excellent
exercise to combine with
the pull up... Giving you
both a push and pull
stimulus.

Chin Up
Grasp the pull-up bar with a shoulder width
underhand grip.
Your palms should face you.
Pull yourself up until your chin comes over
the bar and then lower yourself until arms
are fully extended.
Think of it as trying to press your elbows to
the ground as you lead with the chest to
the bar... trying to touch your upper chest
to the bar.
Exhale on the way up and keep your body
a straight as possible... no swinging.
This exercise should be performed with
controlled movement and through full
range of motion.

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Section 3
Lower Body
Free Squat
Stand with feet hip-width apart.
Lower your body by bending your knees until your thighs are parallel
to the ground and your knees are at 90 angles.
Make sure your feet stay flat on the ground and your knees do not
extend beyond your toes... Use your arms for balance.
Press off the ground and return to upright position.

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Bethaks or Hindu Squats

Stand with feet hip-width apart and arms pressed close to chest.
Bring your hands down and lower your body by bending your knees.
Keep your hands down and back for balance.
At the bottom of the movement you should come up on your toes...
Making sure to keep your back straight.
Straighten legs by pushing off your toes and swinging your arms
forward... As you rise, press your heels to the floor and rise your
arms to chest level.
When upright, pull arms to chest and repeat.
Your arms will look like you are rowing a boat.

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Bootstrappers
To get into the starting position, squat down with knees together
rising up on your toes.
Slowly lean forward and place your hands on the ground just forward
of your shoulders... Make sure your toes are pointed forward, your
heels are off the ground and your knees are together.
Your butt should be resting on your heels with 60% of your weight on
your legs and 40% on your hands.
From this position, straighten your legs and stop when your heels
touch the ground.
Return to the starting position and repeat.
If you feel this exercise in your hamstrings, you are suffering from
poor flexibility.

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Lunge
Stand with your feet hip-width apart and your head in line with your
spine.
Step forward with your left foot and bend your knee so that your left
thigh is parallel to the ground, your knee makes a 90 angle, your
right knee points down and the right heel comes up off the floor.
Your right knee should lightly
"kiss" the ground.
Push off the left foot and
return
to
the
starting
position.
Keep your head up and your
back straight.
Complete all repetitions an
then repeat with the right
leg, or do in an alternating
fashion.

Knee Tucks
Stand with feet shoulder-width
apart and arms at your sides.
Slightly bend your knees and
bring your arms back.
Explode up as high as possible
while bringing your knees to your
chest at the top of the jump.
Use your arms for balance.
Try to land as softly as possible
and repeat.

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Section 4
Core
Combination Crunch
Do the BT #5 Crunch and BT #6 Reverse Crunch at the same time.
Exhale and tighten your abdominals while simultaneously raising your
shoulders from the floor and raising your hips toward your chest.
Do this exercise in a controlled and slow motion... Do not swing your
legs up and jerk your head forward.
Works the abdominals and hip flexors.

Ankle Wiggles
Lie on your back with your knees bent and feet flat on the floor.
Assume a semi-crunch position and alternate touching your hands to
the outside of your ankles.
Keep your abdominals contracted throughout the entire exercise.
Works the abdominals and
oblique muscles.

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Chinnies
Lie on your back with your legs straight and your elbows bent, hands
lightly grasping your head.
Do not grab your head tightly and pull with your arms.
Exhale and contract your abdominals while you bring your right elbow
to left knee and then your left elbow to right knee.
Continue alternating at a brisk pace.
Your abdominals will stay contracted throughout the entire exercise,
maintaining a semi-crunch position and your legs will not touch the
ground until the repetitions are complete.
Works the abdominals, hip flexors and oblique muscles.

Flutter Kicks
Lay on your back with your legs straight.
Tilt your pelvis up, press your lower back to the ground while raising
you legs about 6 inches and tuck your chin to your chest... This will
take quite a bit of strain off the lower back.
Keep your legs slightly bent
and bring your left leg up
perpendicular to the ground so
that your left heel is directly
over your left hip.
Lower your left leg while
bringing your right leg up to
the perpendicular position...
and repeat.
Works the abdominals and hip
flexors.
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Superman
Begin by lying face down on the ground with legs and straight and
arms straight over your head.
Lift your arms and legs off the ground at the same time, like
Superman.
Hold the up position for 2 seconds before returning to the ground...
repeat.

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Announcing...

WORKOUT WITHOUT WEIGHTS

Bodyweight Calisthenics
Workout Progression System!
Workout Without Weights utilizes one of the
most effective, versatile and beneficial training
methods available to both the serious athlete
and non-professional fitness enthusiast... your
own body!
And the Bodyweight Calisthenics Workout
Progression System is a comprehensive,
progressive plan to SIMULTANEOUSLY IMPROVE
STRENGTH
AND
CONDITIONING
WHILE
BURNING
FAT...
using
only
bodyweight
exercises and calisthenics.
This 289 page book is not just a bunch of exercises and workouts!
It is a step-by step plan allowing you to systematically take your
fitness, health and physique to new heights... often exceeding your
expectations!
This is not a generic program that works for a while and then
becomes useless... but a progressive program changing as your
needs and desires change!
You will discover what works best for you... making your training
time more effective and allowing you to reach your strength,
conditioning and physique goals in the shortest time possible.
And by taking an active role in designing a unique program to meet
your goals, needs, abilities and limitations... you can stop
struggling through workout programs you hate!
"I did some of the drills this morning. I am impressed with the broad
range of bodyweight drills and the varying levels you included in the
book. I am now a huge fan of the book. The book is so good in that it
has something to offer fighters and the general workout population.
For someone teaching class's your book would be a goldmine of
information."
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